Maxime Gerardin

🏃🏼‍♂️ Enduraw Race Briefing for Maxime for Paris Marathon 🏃‍♀️

1. 🏃🏼‍♂️ - Runner info

Informations	Value
Name	Gerardin
First Name	Maxime
Nationality	France
Age	28
Team	Salty Athletics

Maxime, here is your race briefing for Paris Marathon, we wish you a great performance for this race, best of luck!

2. 🏔 - Race Analysis

Parameters	Value	Unit
Distance	42.2	km
Elevation Gain	269.0	m
Elevation Loss	260.0	m
Max altitude	83.14	m
Min altitude	25.59	m
Avg altitude	47.68	m
Distance gradient ≥ 1%	0	km

⏬ Below, you can see your race local elevation, gradient and a 3D visualization of the profile.

🟩 Green areas refer to steeper negative gradients, while 🟥 red areas to steeper positive ones, with regard to the Paris Marathon profile. 🎢

📊 The Paris Marathon can be compared to similar races in terms of elevation and distances:

3. ⛈ - Weather conditions

(Updated 24 hours before the race)

Parameters	Value	Unit
Max temperature	9	°C
Min Temperature	0	°C
Average Temperature	4	°C
Wind speed (at departure)	4.8	km/h
Wind direction (at departure)	18.4	°
Risk of rain	81.0	/

🗺️ Here you have the map of the race. You can zoom in to explore and visualize the trace:

🍃On this graph we can see when the wind will be with or against you:

4. 📈 - Pacing Strategy

Your pacing plan is customized according to 4 points:

🥇 Your expected finish time.

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier).

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race.

This will give you crossing points to respect at key race points/aid station!

Checkpoint KM Distance between (km) Time
5K (Start) 5 5 00:00:00
10K 10 5 00:36:51
15K 15 5 00:55:08
20K 20 5 01:13:31
Half 21.1 1.1 01:17:12
25K 25 3.9 01:31:46
30K 30 5 01:50:02
35K 35 5 02:08:31
40K 40 5 02:27:01
Finish (Finish) 42.2 2.2 02:35:00

Checkpoint	KM	Distance between (km)	Time
5K (Start)	5	5	00:00:00
10K	10	5	00:36:51
15K	15	5	00:55:08
20K	20	5	01:13:31
Half	21.1	1.1	01:17:12
25K	25	3.9	01:31:46
30K	30	5	01:50:02
35K	35	5	02:08:31
40K	40	5	02:27:01
Finish (Finish)	42.2	2.2	02:35:00

5. ⏱️ - Pacing Plan

⏬ Here is your pacing plan km-by-km to reach your goal (click to show/hide)🎯

Km D+ D- Pace Total time
1 4 3 00:03:41 00:03:41
2 7 4 00:03:41 00:07:22
3 4 2 00:03:41 00:11:04
4 1 8 00:03:36 00:14:40
5 18 14 00:03:42 00:18:23
6 0 3 00:03:38 00:22:01
7 2 3 00:03:39 00:25:41
8 3 5 00:03:39 00:29:20
9 6 3 00:03:41 00:33:02
10 16 0 00:03:49 00:36:51
11 2 7 00:03:37 00:40:28
12 7 4 00:03:41 00:44:10
13 2 8 00:03:37 00:47:47
14 4 5 00:03:40 00:51:27
15 0 0 00:03:40 00:55:08
16 2 0 00:03:41 00:58:49
17 21 3 00:03:51 01:02:40
18 2 7 00:03:37 01:06:17
19 3 7 00:03:37 01:09:55
20 0 7 00:03:36 01:13:31
21 2 1 00:03:40 01:17:12
22 2 9 00:03:36 01:20:48
23 15 17 00:03:39 01:24:27
24 0 7 00:03:36 01:28:03
25 7 2 00:03:43 01:31:46
26 0 10 00:03:34 01:35:21
27 6 7 00:03:40 01:39:01
28 8 9 00:03:39 01:42:41
29 2 0 00:03:41 01:46:22
30 6 6 00:03:39 01:50:02
31 11 3 00:03:44 01:53:47
32 13 21 00:03:35 01:57:22
33 10 3 00:03:44 02:01:07
34 9 5 00:03:42 02:04:50
35 5 4 00:03:41 02:08:31
36 1 9 00:03:35 02:12:07
37 13 2 00:03:47 02:15:54
38 1 1 00:03:40 02:19:34
39 9 4 00:03:43 02:23:17
40 10 5 00:03:43 02:27:01
41 27 19 00:03:44 02:30:46
42 11 28 00:03:30 02:34:16
Finish 2 0 00:00:43 02:35:00

Km	D+	D-	Pace	Total time
1	4	3	00:03:41	00:03:41
2	7	4	00:03:41	00:07:22
3	4	2	00:03:41	00:11:04
4	1	8	00:03:36	00:14:40
5	18	14	00:03:42	00:18:23
6	0	3	00:03:38	00:22:01
7	2	3	00:03:39	00:25:41
8	3	5	00:03:39	00:29:20
9	6	3	00:03:41	00:33:02
10	16	0	00:03:49	00:36:51
11	2	7	00:03:37	00:40:28
12	7	4	00:03:41	00:44:10
13	2	8	00:03:37	00:47:47
14	4	5	00:03:40	00:51:27
15	0	0	00:03:40	00:55:08
16	2	0	00:03:41	00:58:49
17	21	3	00:03:51	01:02:40
18	2	7	00:03:37	01:06:17
19	3	7	00:03:37	01:09:55
20	0	7	00:03:36	01:13:31
21	2	1	00:03:40	01:17:12
22	2	9	00:03:36	01:20:48
23	15	17	00:03:39	01:24:27
24	0	7	00:03:36	01:28:03
25	7	2	00:03:43	01:31:46
26	0	10	00:03:34	01:35:21
27	6	7	00:03:40	01:39:01
28	8	9	00:03:39	01:42:41
29	2	0	00:03:41	01:46:22
30	6	6	00:03:39	01:50:02
31	11	3	00:03:44	01:53:47
32	13	21	00:03:35	01:57:22
33	10	3	00:03:44	02:01:07
34	9	5	00:03:42	02:04:50
35	5	4	00:03:41	02:08:31
36	1	9	00:03:35	02:12:07
37	13	2	00:03:47	02:15:54
38	1	1	00:03:40	02:19:34
39	9	4	00:03:43	02:23:17
40	10	5	00:03:43	02:27:01
41	27	19	00:03:44	02:30:46
42	11	28	00:03:30	02:34:16
Finish	2	0	00:00:43	02:35:00

6. 🥤🍟 - Feeding and Hydration

Nutrition and hydration are crucial to the success of a race! It is very individual and we have estimated your average carbohydrates intake based on your gender, height, age and weight (if not explicitely stated from your habits).

⏱️ Carbohydrates per hour : 70 (g/hour),

🍎 Total carbohydrates ingestion: 180.0 (g),

💦 Total liquid ingestion: 1543 (mL).

Checkpoint KM Gel (25g CHO) 500mL water
5K (Start) 5 0 0
10K 10 2 1
15K 15 1 0
20K 20 0 0
Half 21.1 1 1
25K 25 0 0
30K 30 1 0
35K 35 1 1
40K 40 1 0
Finish (Finish) 42.2 0 0

Checkpoint	KM	Gel (25g CHO)	500mL water
5K (Start)	5	0	0
10K	10	2	1
15K	15	1	0
20K	20	0	0
Half	21.1	1	1
25K	25	0	0
30K	30	1	0
35K	35	1	1
40K	40	1	0
Finish (Finish)	42.2	0	0

❗At each checkpoint, this is the amount of nutrition you should have eaten and drunk ❗

👑 - More features

📈 For greater accuracy, your nutrition can be even more personalized with your exact intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

🏆 To achieve your greatest goals, pacing plans can be optimized with regard to your physiological response to the effort (heart rate, energetic output).

Contact us to pursue individualization deeper and exploit your full potential!